Health·Posted on Mar 11, 201619 Cheat Sheets To Help You Work Out Like A ProNo more excuses.by Lauren PaulBuzzFeed StaffFacebookPinterestTwitterMailLink 1. How to get a killer upper body workout without any equipment: Tap to play or pause GIF Tap to play or pause GIF Lauren Zaser / Chris Ritter / BuzzFeed / Via buzzfeed.com Find more time-efficient total-body workouts here. 2. How to bust out the jump rope for a hoppin' workout. Greatist / Via fitfoodiefinds.com Excuse the pun. Get a good warm-up and cool-down at Greatist. 3. How to greet the day like a yogi: Jenny Chang / BuzzFeed / Via buzzfeed.com Learn to master your sun salutation here. 4. How to get a high-intensity workout with any cardio you like: Justine Zwiebel / BuzzFeed. / Via buzzfeed.com Check out more of the BuzzFeed Get Fit Challenge here. 5. How to actually work out while pushing a stroller: Neila Ray / Dare Bee / Via darebee.com Check out this stroller-assisted work out from Dare Bee. 6. How to make your abs cry in just 15 minutes: Jenny Chang / BuzzFeed / Via buzzfeed.com Get going with the workout and a timer here. 7. How to squeeze in the quickest arm workout ever: Chris Ritter / BuzzFeed / Via buzzfeed.com Find a circuit for all fitness levels here. 8. How to work out every single muscle in your legs: Decibel Nutrition / Via decibelnutrition.com #legday. Find more tips at Decibel Nutrition. 9. Or how to work your whole body with just one kettlebell: Skinny Mom / Via skinnymom.com Get more on this and other kettlebell routines at Skinny Mom. 10. How to actually break a sweat on the elliptical: Justine Zwiebel / BuzzFeed / Via buzzfeed.com Find more cardio workouts from the BuzzFeed 28-Day Get Fit Challenge here. 11. How to totally tire your muscles out with barre exercises: Suzanne Bowen / Fitfluential / Via fitfluential.com Check out more simple barre moves at Fitfluential. 12. How to work out like a badass ninja warrior: Neila Ray / DAREBEE / Via darebee.com This combat skills workout from Dare Bee will make you feel legit. 13. How to squash two fitness goals in one challenge: Justine Zwiebel / BuzzFeed / Via buzzfeed.com Take on the BuzzFeed 14-Day Butt & Core Challenge here. 14. How to get a heart-pumping HIIT workout: Misato Tina Alexandre / Fitwirr / Via fitwirr.com Learn more about the exercises in this routine at Fitwirr. 15. How to beat workout boredom with a fun plyometric workout: Lee Hersh / Fit Foodie Finds / Via fitfoodiefinds.com Seriously, plyos are so fun! Find this pyramid HIIT workout at Fit Foodie Finds. 16. How to kick your own butt with only bodyweight exercises: Philip Friedman / Justine Zwiebel / BuzzFeed / Via buzzfeed.com Best part: you can do 'em anywhere, anytime. Find more gym-free workouts here. 17. How to do an effective pilates workout at home: Deanna Dorman / The Live Fit Girls / Via thelivefitgirls.com These isometric moves from Live Fit Girls will leave you sore in the best way. 18. How to lift like you know what you're doing: Lauren Zaser / Jenny Chang / BuzzFeed / Via buzzfeed.com Learn more about lifting basics and how to build a circuit here and here. 19. How to make the most of rest day: Lauren Zaser / Justine Zwiebel / BuzzFeed / Via buzzfeed.com Check out more stress-relieving stretches here.